Having a bulging tummy can greatly affect your self-esteem. Everyone tries their best to have a flat tummy and even get well defined abs. It takes discipline in your diet and working out religiously to get your dream body. Unfortunately, belly fat is the hardest to lose, but one of the fastest to develop. In this article, you will learn about the best exercises to burn belly fat.
Exercise to Reduce Belly Fat
Balanced Diet Recommendations
Once you have made the decision to work on your belly fat, you need to come up with a plan. When it comes to your meals, consuming small portions frequently is better than eating a lot of food at once. Load up on vegetables and fruits. This ensures you lose fat, as opposed to healthy tissues.
This is one of the most effective ways to burn belly fat.
Start by lying down flat on a mat. With your foot on the ground, bend your knees or lift your legs to a 90 degrees angle.
Place your hands behind your head or cross them around your chest.
Take a deep breath as you lift the upper body from the ground and breathe out. Inhale as you bring your body down and exhale as you go up again.
If you are a beginner, do the reps for ten minutes.
Pelvic Floor Exercise
These are very important for your body. Ensure you complete ten squeezes three times a day to keep your pelvic floor in good shape.
Get down on your knees and rest your elbows on the ground.
Ensure your back is straight and relax your tummy muscles. Pull your belly button upwards and in as you take deep breathes.
Start to inhale and exhale as you constrict the pelvic muscles.
It is important to note that you do not need a bicycle to do this exercise. Here is how to do it:
Simply lie down facing up with your hands on your side, behind your head or folded at your chest.
Lift your legs and bend them at the knees.
Bring the right knee near your chest while you keep the left away. Alternate the position between the right and left leg to give the impression of peddling a bicycle.
You can do this for up to ten minutes.
This can be a very effective exercise to reduce belly fat if you are a beginner.
To do this, stand with legs apart and keep the knees a bit bent.
Lift your hands and stretch them forward aligning them with your shoulders and parallel to the ground.
Take one big step forward and sit down on an imaginary chair. This should leave your knees in a 90 degrees angle.
Ensure you keep your spine straight.
Twist the torso to either side without moving your legs.
Repeat this fifteen times.
This is an ideal exercise for toning the stomach, thigh and bottom muscles.
Lie on your back. Make sure it’s on a flat surface.
Bend your knees as you push your feet upwards towards your bottom.
Take deep breathes and tighten your pelvic muscles every time you exhale.
Lift your bottom in the air as far as possible while you continue breathe normally. Hold the position for a few minutes.
Lower your tummy and relax for 30 seconds then repeat.
This is an ideal exercise for your abdominal muscles, lower back as well as your hips.
Lie on a flat surface while balancing your body with your knees and elbows. Align your neck with your spine.
Lift your knees and use your toes for support.
Contract your knees and maintain normal breathing. Hold the position for 30 seconds.
Roll over and hold the position again for 30 seconds.
Repeat several times.
If you are looking to tone your bottom as you do your tummy, this exercise can help.
Lie on your right hand side and bend your knees towards your chest.
Breathe in and out as you tighten your pelvic muscles as well as the muscles of your lower stomach.
Place your heels diagonally on each other and lift your left knee side upwards.
Avoid rolling your hips backwards in order to lift your knees higher. Only go as far as you can.
Switch sides and repeat. Do 10 reps.
Start off with mild sit-ups. This exercise targets your lower tummy and tightens the muscles effectively.
Lie flat while facing the ceiling with your hands folded on your chest, on your side or behind your head.
Gently lift your upper body while keeping your legs flat on the ground.
Do as many reps as you can.
This is a very effective exercise to reduce belly fat. You simply need to find a yoga trainer near your area and enroll for preferably the early morning sessions. Yoga incorporates breathing exercises and stretching, which are ideal for the body and mind. It is also possible to practice yoga at home.
Here is a video to teach the most effective yoga exercises:
Side to Side Bending
This is yet another effective exercise that targets your tummy area.
Stand straight with feet together and hands on your side.
With your feet on the ground, bend over to the right and go as far as you can. Keep your right hand on your right hip as you do this, and your left hand lifted into the air. Hold the position for at least fifteen seconds.
Switch sides and repeat. Gradually increase the time you hold the position.
One effective way to get rid of belly fat is to burn calories. With cardio exercises, you get to burn up to 600 calories in half an hour. When you take up cardio, you not only get rid of excess body fat, but also reduce stress, depression and increase your lung capacity. Running, swimming, walking, hiking and cycling are great forms of cardio exercise to reduce belly fat.